Munchies Lentils
Satisfy your snack cravings with the bold and hearty flavors of Munchies Lentils—a quick and easy lentil dish that's as nutritious as it is delicious! This one-pot recipe combines tender brown lentils with a rich, smoky tomato base infused with cumin, smoked paprika, garlic, and a hint of chili flakes for just the right amount of kick. A finishing burst of fresh parsley and a splash of tangy lemon juice elevate the dish, making it irresistibly vibrant. Ready in just 40 minutes, this protein-packed recipe is perfect as a warm snack, a light vegetarian meal alongside rice or bread, or even a flavorful side dish. Whether you're meal-prepping or looking for a satisfying, healthy bite, Munchies Lentils is a must-try dish for lentil lovers and anyone seeking a plant-based powerhouse packed with bold spices and comfort.
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Recipe Information
Ingredients
- 1 cup brown lentils
- 3 cups water
- 2 tablespoons olive oil
- 1 medium, finely chopped onion
- 3 minced garlic cloves
- 2 tablespoons tomato paste
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 0.5 teaspoon chili flakes
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons, chopped fresh parsley
- 1 tablespoon lemon juice
Instructions
Rinse the lentils under cold running water and remove any debris or impurities.
In a medium saucepan, combine the lentils and water. Bring to a boil over medium-high heat.
Reduce the heat to low and simmer the lentils uncovered for 20 to 25 minutes, or until tender but not mushy. Drain any excess water and set aside.
While the lentils are cooking, heat olive oil in a large skillet over medium heat.
Add the chopped onion to the skillet and sauté for 5 minutes, or until softened and translucent.
Stir in the minced garlic and cook for an additional 30 seconds, or until fragrant.
Add the tomato paste, cumin, smoked paprika, chili flakes, salt, and black pepper to the skillet. Mix well and cook for 2 minutes to toast the spices.
Fold the cooked lentils into the skillet, ensuring they are evenly coated with the spice mixture. Cook for another 5 minutes, stirring occasionally.
Remove the skillet from the heat and stir in the fresh parsley and lemon juice.
Taste and adjust seasoning if necessary. Serve warm as a snack or with rice, bread, or a side salad for a more complete meal.
Nutrition Facts
Calories |
609 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.3 g | 39% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2422 mg | 105% | |
| Total Carbohydrate | 67.9 g | 25% | |
| Dietary Fiber | 21.0 g | 75% | |
| Total Sugars | 15.8 g | ||
| Protein | 22.6 g | 45% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 186 mg | 14% | |
| Iron | 10.9 mg | 61% | |
| Potassium | 1533 mg | 33% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
